The Athlete's Compass

In this episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome Dr. Phil Maffetone—renowned clinician and pioneer of holistic endurance training. They explore the dangers of being “fit but unhealthy,” chronic overtraining, and the societal pressure to do more. Marjaana shares her personal crash and comeback story, illustrating how a high-performance mindset without balance led to physical and emotional burnout. Dr. Maffetone introduces the MAF Method, emphasizing low-intensity aerobic training, recovery, nutrition, and biofeedback tools to reclaim health and elevate performance. It's a call to rethink endurance culture, starting from the brain down.Key Takeaways:Fitness can come at the expense of health if training is unbalanced.The “no pain, no gain” mindset is deeply ingrained—but often harmful.Many endurance athletes are unknowingly overtrained and overstressed.Recovery, nutrition, and nervous system balance are essential components of athletic progress.The MAF (Maximum Aerobic Function) method helps athletes build a strong aerobic base for long-term performance.Tools like heart rate monitoring and heart rate variability can give essential feedback.Social pressure and misinformation from media and food industries contribute to poor health choices.Small, consistent changes—especially in food and pace—can yield major long-term benefits.How HIIT Helps and Hurts - Dr. Phil MaffetonePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski navigate the overwhelming world of training advice by highlighting six core pillars for endurance performance: base training, HIIT, strength training, sleep/recovery, nutrition, and mental health. They discuss how to recognize when you're out of balance, why "feel" matters more than metrics, and how even elite athletes use intuition to guide training. With humor, science, and real-life examples, they deliver a grounded framework to help everyday athletes train effectively and sustainably. Key Episode TakeawaysHomeostasis (Balance) is the ultimate goal—stress is necessary but must be counterbalanced by recovery.Base Training is essential for building metabolic flexibility and long-term adaptation.Feel Over Metrics: Even top athletes prioritize how their body feels over data.HIIT and Strength Training provide necessary stressors for growth but should be used strategically.Sleep and Nutrition are recovery pillars often overlooked but critical for adaptation.Mental Health and Community amplify both performance and well-being.Red Flags in training include fatigue, poor sleep, emotional irritability, and poor HRV trends.Avoid Trends that don't serve your individual context—personalization is key.Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the hosts explore two seemingly distinct but deeply related endurance training concepts: MAF testing and Fat Max workouts. Dr. Paul Laursen breaks down the science behind the Maximal Aerobic Function method (popularized by Phil Maffetone) and how it revolutionized the performance of athletes like Mark Allen. They dig into how low-intensity training at a controlled heart rate improves fat oxidation, enhances durability, and lays the foundation for long-term speed and endurance. From personal frustrations to science-backed explanations, the conversation reinforces why slowing down—sometimes to a walk—is often the smartest path forward.Key Takeaways:MAF = Maximal Aerobic Function, a method using 180 minus your age to find your optimal aerobic heart rate."Slow down to speed up" – building a fat-burning base requires patience.Walking during workouts is valid if needed to stay in MAF heart rate.MAF tests can be used for running and cycling to monitor aerobic progress.Fat Max is the point of highest fat oxidation and improves with base training.Stress, sleep, and diet have massive effects on fat-burning capacity.Heart rate data should come from accurate devices like chest straps, not wrist-based monitors.Durability = less aerobic decoupling, and is enhanced by training at MAF intensity.Athlete's Compass Episode #53: Base Training for Endurance AthletesPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.MAF 180 Formula

In this back-to-basics episode, the hosts—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—strip away the noise of elite training paradigms to focus on what truly moves the needle for everyday endurance athletes. They lay out the six foundational pillars of performance: movement, HIIT, strength training, nutrition, sleep, and mental health. With refreshingly real talk, the trio addresses common roadblocks like time constraints, parental duties, and over-analysis, advocating instead for simplicity, adaptability, and consistency in training. The mantra? Chop wood, carry water.Key Takeaways:Movement is non-negotiable: It's the baseline pillar—walking, biking, commuting all count.Aerobic base is essential: Consistent, low-intensity cardio builds longevity and efficiency.HIIT matters—but sparingly: Use the 80/20 polarized model: 80% low, 20% high intensity.Strength training prevents injuries and boosts performance.Nutrition fuels adaptation: Whole foods and adequate protein intake are crucial.Sleep is the ultimate recovery tool—everything else is secondary.Mental health is interconnected with physical training; movement supports emotional resilience.Stop overanalyzing: Perfect metrics are less important than consistency.Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In Episode 77 of the Athletes Compass Podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about VO2 max training, with a focus on the nuances of interval sessions like 30-30s, 40-20s, and five-minute efforts. They explore the importance of pacing, individual adaptation, terrain selection, and recovery while emphasizing context-specific approaches. The team also discusses the role of AMPK signaling, managing training load, and the mind-body connection that can influence performance. The key takeaway? There's no one-size-fits-all solution, but thoughtful adjustments can optimize results while safeguarding long-term consistency and health.Key TakeawaysPacing is essential: Go hard but leave a rep or two in the tank; pacing ensures quality across intervals.Context matters: Terrain, event specificity, and athlete type should guide interval choice (e.g., 30-30s vs. 40-20s vs. 5x5).Open workouts > erg mode: Open formats allow day-to-day variability and better adaptation.Mind-body connection is key: Visual feedback “blinding” can reveal untapped potential and overcome self-doubt.AMPK signaling explained: Both VO2 max and long aerobic sessions stimulate mitochondrial growth; mode impacts neuromuscular load.Recovery is non-negotiable: HRV, sleep, and overall fatigue should inform when to push or ease off.Perfect is the enemy of great: Slight deviations in power or terrain are acceptable if the training goal is still met.Specificity as race day nears: Adapt sessions based on course demands closer to competition.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the Athletes Compass team continues their deep dive into VO2 max, shifting the spotlight from the heart and lungs to the muscles, capillaries, and mitochondria. Dr. Paul Laursen breaks down how oxygen delivery is only part of the equation — your muscles must be primed to use that oxygen. They explore how endurance training, muscle fiber types, capillary density, and even nutrition play critical roles in determining your performance ceiling. From everyday athletes to elites, this conversation lays out the science and strategy for getting the most out of your training.Key TakeawaysVO2 max is limited not just by cardiovascular output, but by muscular capacity to utilize oxygen.Mitochondrial density and capillary growth are crucial for efficient energy production in muscles.Base training (Zone 2) sends the necessary signals to build aerobic capacity and fat-burning efficiency.Fast-twitch fibers can be trained to become more fatigue-resistant with specific high-intensity and strength training.Strength endurance (like low cadence cycling) may promote mitochondrial development in larger muscle fibers.Blood volume and red cell count are critical; they can be naturally boosted by heat training, altitude, and proper nutrition.Anemia, especially low ferritin or B12, drastically reduces performance and should be checked via bloodwork.Holistic recovery and stress management are non-negotiables for athletic longevity.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski explore how the heart functions as a major limiter of VO2 max and endurance performance. They break down the components of cardiac output, discuss genetic ceilings and the effects of aging on heart rate, and offer practical training strategies to maximize cardiac function. Drawing on scientific literature and real-world athlete examples, the team gives actionable advice for improving VO2 max—even for everyday athletes.Key Takeaways:The heart, especially cardiac output, is often the primary limiter of VO2 max.VO2 max = cardiac output (stroke volume × heart rate). Both factors matter.Aging reduces max heart rate—roughly 1 beat per year—which can lower VO2 max.Genetics play a role, but consistent, individualized training has a big impact.High training volume improves efficiency and threshold; HIIT boosts VO2 max ceiling.Training zones differ across sports due to body position and demands (e.g., swimming vs. running).Individual variability in heart rate response and adaptation is normal.Accurate zone setting requires solid data: races, FTP tests, 5K runs, etc.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, Paul Laursen, Paul Warloski, and Marjaana Rakai tackle one of the least understood but critically important VO2 max limiters: the lungs. From the phenomenon of exercise-induced arterial hypoxemia (EIH) affecting 50% of elite athletes to practical methods for respiratory muscle training, the trio breaks down the science of lung function and its real impact on athletic performance. Whether you're curious about lung size, high-performance breathing tools, or simply how to get more oxygen into your bloodstream, this episode offers actionable insights and an engaging discussion around a key pillar of endurance capacity.Key Episode TakeawaysLung function can limit VO2 max, especially in elite athletes experiencing EIH.Environmental irritants like smoke and pollution can compound oxygen saturation issues.Four key mechanisms cause EIH: ventilation-perfusion mismatch, high cardiac output speed, physiological shunting, and alveolar hypoventilation.Training respiratory muscles can reduce the impact of EIH and improve performance.Tools like the Breathe Way Better bag and PowerBreathe help train lung musculature.Lung size correlates with body size and can impact VO2 max, especially in smaller-stature individuals.Women are more likely to experience EIH due to generally smaller lungs.VO2 max improvements also aid in submaximal performance by increasing efficiency.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athlete's Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—breaks down VO2 max: what it really means, why it's relevant for every endurance athlete (not just the elites), and how it connects to performance, recovery, and long-term health. They explore how training, genetics, testing accuracy, and strength work all influence VO2 max, and offer actionable strategies to improve it at any level. Whether you're chasing PRs or aiming for a healthier life, understanding your VO2 max can be a game changer.Key TakeawaysVO2 max = maximal oxygen uptake, a key indicator of endurance and longevity.It's not just for elite athletes—your health span and performance depend on it too.Four main limiters: lungs, blood's oxygen-carrying capacity, heart function, and muscle oxygen uptake.Genetics play a role (~50%), but training can greatly improve VO2 max.Tools like Garmin, metabolic carts, and VO2 Master provide various levels of measurement accuracy.Zone 1 and 2 training build the aerobic base necessary for VO2 max gains.Strength training enhances muscular power and helps reach VO2 max potential.Heat training ("poor man's altitude") boosts plasma volume and aids adaptation.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle one of the most hotly debated topics in endurance sports: strength training. They break down why lifting heavy won't make you bulky but will make you a more efficient, resilient, and injury-resistant athlete. With practical advice for beginners to elites, the team covers the best types of exercises, how to progress safely, scheduling strength work around endurance training, and the critical role strength plays in aging well and avoiding long-term injuries. It's part science, part coaching insight, and all about helping everyday athletes train smarter.Key TakeawaysStrength training doesn't bulk you up when combined with endurance training.Benefits include neuromuscular coordination, tendon stiffness, and greater fatigue resistance.Women benefit significantly in terms of bone density and aging well.Start with bodyweight and build up to heavy lifting as technique improves.Focus on six movement patterns: hip hinge, squat, chest push/pull, shoulder push/pull, and core.Don't neglect mobility and rehab work, especially around weak links.One to three strength sessions per week depending on the season and training load.Doing strength and high-intensity workouts on the same day may improve performance and recovery.Consistency matters more than perfection — short sessions are better than none.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski tackle the most overlooked but pivotal phase of race performance—race week. They break down everything from tapering and travel to gear choices, mindset shifts, and even the science of sleep. With personal stories, cautionary tales, and practical strategies, this episode is the ultimate pre-race briefing for any endurance athlete. Learn how to stay sharp, avoid race-day disasters, and show up calm, confident, and ready to roll.Key Episode TakeawaysMindset matters more than muscles during race week.Visualization is a powerful tool, but overdoing it can cause tension.Pacing is everything—starting too fast can ruin your race.No new gear, food, or routines on race day. Ever.Sleep the week before matters more than the night before the race.Make checklists to reduce stress and avoid forgetting essentials.Gratitude reframes pre-race nerves into positive energy.Support others on the course—the energy you give is the energy you get.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In Episode 70 of The Athletes Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai bust major endurance training myths with science-backed insights. From the ineffectiveness of sodium supplementation during exercise to the power of maintaining blood glucose over muscle glycogen, this episode is packed with paradigm-shifting ideas. They also explore fasted training, metabolic flexibility, and why fat is the endurance athlete's forever fuel. Listeners get a masterclass in power profiling, testing methodologies, and how to optimize training for individual physiology. It's endurance science with a practical edge.Key TakeawaysSodium During Exercise Is Overrated: No scientific evidence supports sodium supplementation during exercise to prevent cramps, dehydration, or improve performance.Power Profile Testing > Ramp Tests: The Athletica power profile provides broader insight into an athlete's anaerobic and aerobic capacities.Short Intervals for Twitchy Athletes: Short VO2 max intervals are more effective for sprinter-type athletes than long intervals.Critical Power Curve Guides Training Zones: Accurate power profiling helps set effective training zones for peak performance.Blood Glucose Trumps Muscle Glycogen: New research shows maintaining blood glucose may be more critical for endurance than glycogen stores.Fasted Training Builds Fat Adaptation: With consistency, athletes can train the body to become metabolically flexible and use fat efficiently.Insulin Regulates Fat Usage: Lower insulin levels from low-carb diets promote fat burning and intramuscular fat storage.Fat Is a Superior Long-Term Fuel: At 9 kcal/g, fat provides longer-lasting energy than carbohydrates.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass explores the role of heat training in endurance performance. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski discuss how controlled heat exposure leads to increased plasma volume, red blood cell production, and overall endurance gains—similar to the effects of altitude training. They also provide practical tips on integrating heat sessions into training, balancing active and passive heat exposure, and avoiding potential risks. If you're training for a hot race or simply looking for a new performance edge, this episode will challenge your perspective on heat adaptation.Key TakeawaysHeat training expands plasma volume first, triggering an increase in red blood cell count—a physiological boost similar to altitude training.One to three heat sessions per week can create meaningful adaptation, with regularity being key to maintaining benefits.Beginners should start with lower-intensity aerobic sessions, while experienced athletes may combine heat training with high-intensity workouts.Passive heat exposure (sauna, hot tub) complements active heat training and aids in adaptation.Heat training should be progressive—gradual exposure over time builds tolerance and reduces risk.Overheating can be dangerous—athletes should have cooling strategies in place (ice baths, cold showers) to recover efficiently.Elite athletes like Christian Blumenfeld used extreme heat training for Olympic success, but it's crucial to adapt it to personal limits.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass explores the evolution of virtual cycling with Robbie Ventura and John Nichols from Velocity Cycling. Originally born out of necessity during the pandemic, Velocity has grown into a dynamic training platform that enhances real-time coaching, skill development, and community engagement. Robbie and John share their journey from struggling to keep their coaching business alive to developing a cutting-edge solution that empowers athletes and coaches alike. They discuss the importance of live coaching, skill-based training, and fostering athlete communities, ensuring that training isn't just about hitting power targets—it's about learning, improving, and staying engaged.Key Takeaways:Velocity Cycling was created out of necessity during the pandemic when in-person training facilities shut down.The platform provides live, interactive coaching, making virtual training more engaging and educational.Velocity emphasizes skill development, not just raw power output, helping cyclists learn efficiency, gear shifting, and terrain adaptation.Coaching matters—athletes perform better with guidance, real-time feedback, and motivation from both coaches and peers.Gamification and community building keep athletes engaged and push them to improve.Coaches can now train multiple athletes effectively online, reducing overhead costs while increasing accessibility.Future developments include a companion app for real-time adjustments and more integration with athlete data.Athletica x Velocity IntegrationPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski tackle listener questions on endurance training. They discuss whether workout order affects performance, the role of strength training in triathlon prep, and how to handle missed workouts. They also break down the science behind carbohydrate fueling, questioning the necessity of high-carb intake for endurance athletes. Finally, they explore whether power pedals are worth the investment and how they can enhance outdoor training. Packed with practical advice, this episode is a must-listen for time-crunched athletes looking to optimize their performance.Key Takeaways:Workout Order: While ideal race simulations are beneficial, the most important thing is getting the work done in a way that fits your schedule.Strength Training Placement: The most crucial session should come first, but strength work can fit anywhere based on availability.Missed Workouts: Moving sessions around is fine, but be mindful of not stacking too many hard workouts together.Carbohydrate Fueling: Sugar isn't always necessary. A small amount of natural carbs (like bananas or trail mix) can be enough for endurance training.Context Over Content: Training plans should be adapted to the individual's needs, experience level, and goals.Power Meters: A useful investment for pacing, data tracking, and improving training efficiency—especially for outdoor cycling.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass Podcast explores two key listener questions: how to train effectively during Ramadan while fasting and how to navigate the ongoing debate around endurance nutrition. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski provide insights on scheduling workouts around fasting, maintaining energy levels, and managing hydration and recovery. They also discuss the latest research on low-carb versus high-carb diets, debunk the myth of the post-workout anabolic window, and break down which supplements actually improve endurance performance. Whether you're an Ironman athlete or just looking for smarter ways to fuel and train, this episode offers practical takeaways for long-term success.Key TakeawaysTraining During Ramadan: Low-intensity sessions in the morning, higher intensity workouts closer to Iftar to optimize fueling and recovery.Metabolic Adaptation: Fasting encourages fat oxidation and ketone utilization, which can benefit endurance athletes.Balancing Sleep and Social Commitments: Late-night training may impact sleep, requiring adjustments to training plans.Low-Carb vs. High-Carb Nutrition: A major study found no significant difference in performance between the two approaches.The Best Supplements for Endurance Athletes: Creatine, caffeine, and protein powders are among the most effective, while beta-alanine and glutamine offer little benefit unless dietary intake is insufficient.The Anabolic Window Myth: Post-workout protein timing is less important than total daily intakePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, Olympic rower and world champion Martino Goretti shares his journey from competitive rowing to endurance coaching. He dives into the challenges of weight management, the importance of data-driven training, and how platforms like Athletica are changing the game for athletes. Martino also discusses his personal transformation, from overcoming serious health issues to competing in Ironman events. Whether you're a rower, triathlete, or endurance athlete, this episode is packed with insights on training smarter, building resilience, and using data for peak performance.Key Takeaways:Persistence is key – Martino's career was built on a "prove them wrong" mentality.Weight management in elite sports – He learned from mistakes and now emphasizes working with the right nutritionists.The Ironman vs. Rowing lifestyle – Ironman training is a lifestyle, while rowing remains more sport-focused.Rowing's full-body benefits – It's one of the most complete forms of training for endurance athletes.Data-driven coaching – Using analytics helps optimize performance and identify issues before they affect results.The importance of recovery – Sleep quality (not just quantity) is crucial for athletic performance.The future of training – Platforms like Athletica are making elite coaching accessible to all.Rowing Secrets From a Multiple World Champ - With Martino Goretti & Prof. Paul LaursenPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Are you sabotaging your endurance performance by consuming too many carbs? In this episode, we break down a groundbreaking study on endurance fueling that challenges conventional wisdom. Does fat adaptation work for long races? How little carbohydrate is actually needed to perform at your best? Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the science of fat oxidation, hypoglycemia prevention, and how endurance athletes can optimize their fueling strategies. Plus, Marjaana shares her experiences from Ironman races and a fascinating Scandinavian fueling trick involving coffee and Coke!Key TakeawaysFat oxidation is crucial for endurance performance, but many athletes rely too much on carbs.A new study suggests as little as 10 grams of carbs per hour can eliminate hypoglycemia and enhance performance, regardless of diet.Muscle glycogen may not be as critical as once thought—maintaining stable blood sugar levels might be the key to endurance success.Fat-adapted athletes can still benefit from small amounts of carbs without losing their adaptation.High-carb fueling (100+ grams per hour) may not be necessary for all endurance athletes, but it could help elite competitors.Endurance nutrition should be personalized based on gut tolerance, training, and performance goals.Old-school advice (like pre-race pasta parties) may not be essential—fat-adapted athletes can perform well with a balanced, lower-carb pre-race meal.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski break down the latest insights on VO2 max training, interval strategies, and the importance of base training. A recent study on trained cyclists revealed that those who responded best to high-intensity workouts had a strong foundation of low-intensity training. Marjaana shares her personal experience of unexpected performance gains after a period of base training and recovery. The team also discusses the benefits of short vs. long intervals, the role of heat training, and how platforms like Velocity enhance interval workouts.Key TakeawaysBase training is crucial. Athletes with a strong low-intensity training foundation respond better to high-intensity sessions.Short vs. long intervals depend on physiology. Fast-twitch dominant athletes benefit more from shorter 30-30s, while endurance-focused athletes handle longer efforts better.HIIT workouts should be strategic. Overloading on intense training without adequate recovery can be counterproductive.Heat training can improve endurance. It helps increase plasma volume and stimulates EPO production for better oxygen transport.The most important session is the next one. Avoid overtraining by pacing efforts and leaving “one or two in the tank.”Technology like Velocity enhances interval training. Live coaching, gamification, and personalized feedback help athletes push harder.FINALLY: The Ultimate Way to Maximise Your HIIT Intervals - With Ingvill Odden & Prof. Paul Laursen - HiitSciencePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete's Compass, former skeleton racer and downhill mountain biker Kimber Gabryszak shares her incredible transition into endurance sports, tackling the challenges of long-distance running, triathlon, and Ironman training. She discusses the mental and physical shifts required to go from power-based sports to endurance racing, the importance of slowing down to build aerobic efficiency, and the role of structured training programs like Athletica. Kimber also shares insights on recovering from injury, embracing patience, and finding motivation in the process. Whether you're an experienced endurance athlete or just starting, her story is full of relatable struggles, practical advice, and inspiration.Key Episode TakeawaysTransitioning from Power to Endurance is Tough: Going from sprinting and high-intensity sports to long-distance running requires a complete mindset shift.Slow Down to Go Fast: Building endurance means embracing patience—low heart rate training, run-walk strategies, and incremental progress.Swimming is 50% Technique: Hiring a swim coach was a game-changer in Kimber's triathlon journey, showing that efficiency beats brute force.Trust the Process: Whether it's endurance training or injury recovery, progress comes from consistency, not quick fixes.Mindset is Everything: Adopting a perspective of gratitude and resilience helps athletes navigate setbacks and celebrate small wins.Find the Right Training Plan: Programs like Athletica provide structure, but it's key to understand how to tweak them based on individual needs.Surround Yourself with the Right People: Training with better athletes and getting expert advice accelerates progress.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of the Athletes Compass Podcast brings physiotherapist David Wadsworth to the mic for a deep dive into pain management, injury prevention, and the crucial role of strength training for endurance athletes. We explore the science behind chronic pain, the importance of proper diagnostics, and actionable strategies to improve mobility, strength, and resilience. Whether you're a runner, cyclist, or triathlete, this episode offers practical tips for reducing injury risks, optimizing performance, and maintaining athletic longevity.Key Takeaways:Training Load: Gradual increases in training are key to avoiding overuse injuries.Acute vs. Chronic Pain: Acute pain involves structural damage; chronic pain is often tied to nervous system sensitivity and may lack visible injury markers.Role of Fascia: Fascia plays a significant role in mobility and injury recovery; unresolved tightness can perpetuate inflammation and pain.Strength Training: Comprehensive strength training, not just sport-specific exercises, is crucial for injury prevention and balanced development.Warm-Up and Technique: Incorporating drills and specific movements into warm-ups can improve running economy and prevent injuries.Aging Athletes: As strength naturally declines with age, maintaining muscle and incorporating diverse movements become even more important.The Mental Side of Injury: Adapting goals and focusing on recovery processes can reduce the emotional toll of being sidelined.David WadsworthPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai dive into the science and practice of zone 1 and 2 endurance training, emphasizing its pivotal role in improving fat metabolism and overall performance. They discuss the importance of low-intensity workouts, the pitfalls of over-reliance on sugars during training, and how calm, controlled sessions enhance physiological adaptations. Through engaging anecdotes and actionable advice, the team underscores the necessity of building a solid aerobic base and offers insights into tailoring training plans with tools like Athletica. The episode wraps up with practical tips for controlling intensity and fueling smarter, aiming to empower everyday athletes to train effectively.Key Episode TakeawaysZone 1 and 2 training is essential for building endurance through enhanced fat metabolism and mitochondrial development.Consistency in low-intensity training minimizes stress on the body, enabling better adaptation to higher-intensity sessions.Sugar consumption during workouts can stress the body and blunt endurance adaptations.Tools like heart rate monitors and perceived exertion scales help athletes stay within optimal training zones.Athletica's personalized algorithms and manual overrides allow for flexible, tailored training plans.Recovery and mindfulness are crucial between phases and after high-intensity efforts to prevent overtraining.Protein, Recovery, and Performance for Female Athletes Dr. Mikki WillidenThe Training Intensity Distribution of Marathon Runners Across Performance LevelsMikkipedia | Athletica AI and HIIT with Prof. Paul LaursenPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass Podcast explores essential training strategies for endurance athletes. Hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle listener questions on topics like optimizing high-intensity interval training (HIIT), the benefits of workout variety, and managing fatigue effectively. They discuss the importance of consistency over intensity, the value of mental toughness, and practical tips for long indoor sessions. With actionable advice for runners, cyclists, and triathletes, this episode provides fresh perspectives on sustainable training approaches, from double run days to smarter endurance adaptations.Key Episode TakeawaysIncorporating alternative modes like cycling or rowing into HIIT can reduce injury risks while maintaining cardiovascular benefits.Consistency in training is more valuable than pushing to exhaustion; "leave two in the tank" is a winning philosophy.Splitting long workouts into multiple sessions can be an effective adaptation for busy schedules or indoor training challenges.Mental toughness, or "Finnish Sisu," plays a crucial role in endurance sports, particularly in long training sessions.Frequent, shorter runs often lead to better adaptations than occasional long runs, especially for marathon or triathlon prep.Brief excursions into higher training zones during endurance sessions are acceptable but should be minimized to avoid overtraining.Double run days amplify adaptive signaling, improving resilience and efficiency over time.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of the Athletes Compass Podcast features endurance athlete Ben Lin, who shares his remarkable journey from being a smoker to running marathons and completing Ironman triathlons. Ben discusses the challenges of balancing training with life's demands as a parent and professional, the lessons he learned from overtraining, and the role of effective coaching in achieving his goals. He highlights the importance of being efficient with training time, overcoming mental and physical barriers, and the value of tools like Athletica in optimizing performance for time-crunched athletes.Key Episode TakeawaysEveryday athletes must balance training with demanding schedules and family responsibilities.Starting small, like jogging to quit smoking, can lead to monumental achievements in endurance sports.Effective coaching and tailored training plans are critical for sustained progress and avoiding overtraining.Time-crunched athletes can achieve great results with focused, efficient training methods.Post-race recovery and mental preparation are just as important as physical readiness.Tools like Athletica can help optimize training plans for individuals with limited time.Mental resilience and adaptability are key skills developed through endurance sports.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of the Athletes Compass podcast dives into the role of heart rate variability (HRV) in optimizing training readiness and recovery. Joined by Andrea Zignoli, co-architect of Athletica's AI-assisted HRV monitoring system, the team discusses how HRV insights can guide athletes in balancing stress and recovery for improved performance. They highlight the importance of understanding HRV trends, integrating technology like Garmin and AI, and maintaining human expertise for contextual decision-making. Through real-life examples and practical advice, they explore how HRV can act as a compass for better training outcomes.Key Episode Takeaways:What is HRV? HRV measures beat-to-beat variations in heart rate, offering insights into stress and recovery states via the autonomic nervous system.Importance of HRV: High variability indicates readiness and recovery; low variability signals stress and potential overtraining.AI as a Co-Pilot: Tools like Athletica leverage AI to analyze HRV, offering data-driven recommendations while empowering athletes to make informed decisions.The Role of Coaches and Athletes: AI complements but does not replace human expertise. Emotional intelligence and context are vital for nuanced decision-making.Practical Application: Monitoring HRV trends helps athletes adjust training loads and avoid injury while optimizing performance.AI-Assisted HRV Monitoring: Enhancing Training Load Response and Decision-Making - Paper written by Zignoli A, Plews D, Laursen PB, Buchheit M. (Sports Science 3.0 Series)Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this holiday special, The Athletes Compass hosts reflect on their favorite moments from 2024, discussing impactful episodes on menopause, heat training, and fat adaptation. They celebrate the inspiring stories of everyday athletes overcoming mental and physical barriers, share personal goals for 2025, and unveil exciting new features on the Athletica platform. From VO2 max maintenance to marathon PRs, the episode showcases how training science and community support drive health and performance.Key Takeaways:Memorable Episodes: Menopause training, heat training, and nutrition sparked reflection and personal growth.Inspiration from Athletes: Everyday athletes break barriers with belief and experimentation.VO2 Max Focus: A critical marker of health and longevity; key training strategies include volume, heat, and strength.New Athletica Features: Audio-guided sessions and a coach avatar for personalized feedback.2025 Goals: Hosts aim for PRs, gravel nationals, and consistent fitness improvements.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the Athletes Compass team tackles the challenges of winter training, focusing on how athletes in the Northern Hemisphere can maintain fitness when snow, ice, and cold disrupt routines. Athletica user Cindy Maloney's Boston Marathon training question sparks an engaging discussion on cross-training alternatives like cross-country skiing, indoor cycling, and swimming, while exploring mental strategies to stay motivated. The hosts dive into the science of winter workouts, sharing tips on layering, gear essentials, and finding balance between outdoor and indoor training. Whether you're chasing a spring marathon goal or embracing winter sports, this episode has actionable advice to keep you moving.Key Episode TakeawaysAdaptability is key: Replace running with cross-country skiing or cycling when snow or ice creates hazards.Maximize cross-training benefits: Activities like skiing and swimming provide full-body engagement and cardiovascular boosts.Gear matters: Effective layering and wind-resistant clothing keep you safe and comfortable during outdoor training.Winter mental strategies: Embrace seasonal changes and focus on long-term goals like upcoming races.Intensity considerations: Avoid overtraining or injury by adjusting treadmill workouts with inclines or focusing on low-impact exercises.Hydration and fueling: Don't neglect hydration in cold weather; try Norwegian-inspired snacks like oranges and chocolate.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.Unveiling the Secrets Behind Cindy's Flawless Race and Triathlon Training Journey

In this episode of the Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski delve into the importance of understanding performance metrics for athletes at every level. They explore how to measure progress and efficiency using tools like aerobic decoupling, efficiency factor, heart rate variability (HRV), and performance potential charts. The episode highlights the significance of these metrics, particularly in tracking endurance, optimizing recovery, and ensuring sustainable fitness gains. With real-world examples and practical advice, this episode is essential listening for anyone aiming to fine-tune their training strategy and make data-driven decisions for improved performance.Key TakeawaysAerobic Decoupling: Understanding the shift in efficiency between the first and second halves of a workout; an indicator of endurance.Efficiency Factor: Ratio of external load (pace/power) to internal load (heart rate) that helps gauge workout efficiency.Performance Potential Chart: Provides insights into an athlete's fitness trends over time, highlighting the balance between training stress and recovery.HRV and Recovery: The seven-day average vs. 60-day running average of HRV helps track recovery and stress levels, guiding when to push harder or recover.Training Frequency vs. Duration: For improved efficiency, increasing workout frequency can be more beneficial than extending single sessions.Critical Power and Zones: Critical power, along with training zones, helps define intensity for targeted workouts.Neuromuscular Efficiency: Examining charts for each sport (running, cycling, swimming) to identify strengths and weaknesses in neuromuscular efficiency.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass dives into the essentials of base training for endurance athletes. Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen unpack the science behind aerobic base training, focusing on low-intensity zone 1 and 2 workouts that support fat-burning and build resilience. They explore why this foundational phase is crucial for peak performance, discuss how it enhances VO2 max, and share insights on integrating HIIT sessions and strength training without overloading the body. This episode offers a comprehensive look at how smart, low-intensity training prepares athletes for more intense phases and lifelong endurance.Key Takeaways:Foundation First: Base training, primarily in low-intensity zones, builds a foundation for future performance.Fueling with Fat: Effective base training improves fat metabolism, crucial for sustaining high-intensity work.The Science of HIIT Integration: Adding one HIIT session weekly maintains muscle activation and prepares for intense training.Strength in Simplicity: Base training is ideal for including strength work, emphasizing resilience and injury prevention.Mobility Matters: Incorporating mobility and flexibility exercises is especially beneficial during this phase.Mindful Intensity Control: Zone-based training, as emphasized by the Norwegian model, optimizes training balance.Consistency over Time: Building a base is about maintaining steady, sustainable improvements.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the Athletes Compass team discusses the science of fuel adaptation, focusing on how athletes can optimize performance using fat or carbohydrate energy systems. With real-world insights from endurance athletes, they tackle the benefits of metabolic flexibility, the transition from carb to fat adaptation, and why both may be crucial for peak performance in different race lengths. They also cover HIIT adaptations for various athletic profiles, overtraining indicators in Athletica, and how to effectively incorporate heat training into workouts. Finally, they dive into cutting-edge sports technology like glucose and temperature monitors to evaluate their evolving role in training.Key TakeawaysFuel Adaptation: Athletes can perform high-intensity workouts effectively by training their bodies to rely on fat, which helps conserve glycogen for bursts of energy.Metabolic Flexibility: Developing the ability to switch between fat and carb metabolism enhances endurance and optimizes energy use for varied workout intensities.HIIT for Profiles: Tailor high-intensity interval training (HIIT) based on whether an athlete is more endurance-focused or fast-twitch-oriented.Heat Training: Incorporating heat into workouts improves cardiovascular efficiency and performance in warm climates.Athletica's Overtraining Warnings: These alerts are guidelines to prevent burnout, reminding athletes to monitor recovery needs alongside performance metrics.Emerging Sports Tech: Devices like continuous glucose and core temperature monitors show promise but require further development to be fully reliable for athletes.Athlete Profiling PrimerPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of Athlete's Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen welcome guest Allan Egbert, an inspiring duathlete and endurance competitor. Allan shares his journey from competitive pole vaulting and martial arts to endurance racing, including his participation in the World Duathlon Championships in Switzerland. Through humorous and honest reflections, Allan discusses the role of AI in his training, the importance of consistent routines like meal prepping, and how overcoming initial challenges with Athletica's adaptive training technology has propelled his progress. Allan's insights reveal the crucial balance of mental resilience, discipline, and purpose-driven training.Key Takeaways:Journey to Endurance Sports: Allan transitioned from high-impact sports like boxing and pole-vaulting to endurance racing, leading to participation in the World Duathlon Championships.AI's Role in Training: Athletica's adaptive training system provides real-time adjustments, enhancing workout efficiency and endurance.Mental and Physical Resilience: Facing challenges like rain-soaked conditions during races taught Allan the importance of mental strength and race-day adaptability.Importance of Purpose: For Allan, training is a mission fueled by camaraderie and personal growth rather than competition alone.Nutrition and Routine: With over 30 years of meal prepping, Allan emphasizes how consistency in diet supports his performance, citing the power of whole foods and nutrient timing.Adaptive Tech: Athletica's Garmin integration and AI-driven pacing help maintain and optimize Allan's race and training efforts.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Episode Summary:In this episode of Athletes Compass, Amber Searer joins hosts Paul Warloski, Paul Laursen, and Marjaana Rakai to discuss her journey as an ultra-endurance athlete. Amber shares insights on balancing family, career, and rigorous training while preparing for intense events like the 354-mile Unbound XL race. She reflects on her athletic growth from short rides with her children to conquering hundreds of miles of challenging gravel terrain, overcoming a serious back injury, and her involvement with Team One Mile, which raises funds for children of fallen military service members. Her story highlights the importance of finding a purpose, managing recovery, and the discipline needed to keep pushing boundaries.Key Takeaways:Endurance Development: Amber's evolution from short rides to ultra-endurance events demonstrates the power of incremental challenges.Training Approach: She emphasizes structured planning and setting workouts based on heart rate to avoid overtraining.Nutrition Challenges: Amber discusses adapting nutrition strategies to avoid gastrointestinal issues during long races.Recovery Importance: Mental and physical recovery play key roles in Amber's regimen, with strategies such as scheduled rest days and monitoring heart rate variability.Mental Resilience: Amber underscores the mental strength needed to overcome physical injuries, setbacks, and the isolation often encountered in endurance sports.Team One Mile: Amber shares her experiences with Team One Mile, which raises funds for children who have lost parents in military service through endurance rides across Wisconsin.One Mile Leadership Project's mission is to support the children of fallen service members and disabled veterans

In this episode of The Athletes Compass, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the revolutionary impact of Athletica, an AI-powered training program designed to optimize workouts for endurance athletes. Dr. Laursen shares the origins of Athletica, rooted in his own experiences as a triathlete and researcher. They explore how Athletica integrates sensor data, such as heart rate, power, and pace, to create personalized, adaptable training plans tailored to individual athletes' needs. The hosts also delve into the nuances of adaptive training zones, workout variations, and how Athletica ensures athletes make steady progress without overtraining.Key Takeaways:Personalized Training: Athletica uses data from wearables and sensors to customize training plans, adjusting them based on individual progress and fatigue levels.Science-Based Approach: The program is grounded in research from the HIIT Science textbook, with workouts specifically designed to optimize endurance, strength, and recovery.Adaptation Over Time: Athletica continuously updates training zones and intervals, ensuring that workouts remain aligned with athletes' current capabilities.Avoiding Overtraining: The AI detects overexertion and adjusts future workouts to promote recovery, emphasizing a smart training approach rather than “no pain, no gain.”Diverse Workouts: Athletica offers a variety of workouts for cycling, running, triathlon, and rowing, and encourages switching up routines to prevent boredom and injury.HIIT Science Book - Application of High-Intensity Interval TrainingPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete's Compass, hosts Marjaana Rakai, Paul Warloski and Paul Laursen continue their discussion with Andrea Zignoli to explore the importance of athlete profiling and how it can enhance your training approach. The discussion dives into the science behind profiling, explaining how Athletica automatically creates profiles based on your speed and power outputs. These profiles, which are like an athlete's "fingerprint," help tailor workouts and adjust load distribution, maximizing performance for any type of athlete—whether you're a sprinter, endurance runner, or a hybrid. Profiling also reveals insights into your recovery needs, making training more efficient and personalized.Key Takeaways:Personalized Profiles: Athletica creates unique athlete profiles based on power and speed metrics, helping tailor workouts to each individual's strengths and weaknesses.Performance Optimization: Understanding your profile helps adjust training intensity for different types of athletes, whether they are sprinters or endurance-focused.The Hybrid Athlete: Most athletes fall somewhere between fast-twitch (sprinter) and slow-twitch (endurance) profiles, making profiling even more important to balance their training loads.Training Zones: Profiles are used to define training zones for high-intensity and endurance efforts, allowing for better precision in workout planning.Recovery and Adaptation: Athlete profiles can give insight into how quickly you recover, guiding the frequency and type of high-intensity work you should engage in.Scientific Foundation: Athletica uses models like the anaerobic power reserve and critical power to accurately assess athlete capacities and adjust training as needed.Athlete Profiling PrimerHow Athletica Closes the Cycle: From Athlete Profiling to Training Prescription - Andrea Zignoli and Paul LaursenAthletica AI Endurance Training Platform

In this episode of The Athletes Compass, Dr. Andrea Zignoli, data scientist at Athletica, digs into the science behind the Workout Reserve, a revolutionary tool that aids athletes like Marjaana Rakai in performing at their best. Dr. Zignoli shares the story behind its development, how it calculates an athlete's effort relative to their previous bests, and how athletes can use this data to optimize training and race pacing. The team also discusses its successful application in both professional cycling and Ironman competitions, showing how this AI-driven tool supports athletes in avoiding burnout and achieving personal records.Key Takeaways:Workout Reserve: Helps athletes measure current effort against their best historical performances, guiding optimal training and race pacing.Critical Power: Key metric for determining thresholds and training intensities in endurance sports.Real-time pacing: Athletes can use the Workout Reserve in real time on Garmin devices to manage exertion levels and avoid overexertion.Real-world impact: Featured in Marjaana Rakai's Ironman World Championship preparation and applied in elite cycling races like the Giro d'Italia.AI-driven personalization: Adjusts to each athlete's physiological characteristics and helps coaches focus more on strategy and athlete interaction.Versatility: The tool's potential to expand to other sports beyond running and cycling, such as rowing, is actively being explored.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete's Compass, Tenille Hoogland joins the discussion to share her expertise on training for women in perimenopause and menopause. With a rich background as a professional triathlete and coach, she dives deep into how hormonal changes impact performance and training. The episode covers practical tips for adapting workouts, the importance of prioritizing health, and how mindset plays a key role in thriving during this transition. Tenille emphasizes the need for women athletes to listen to their bodies, adjust expectations, and use training as a tool for empowerment, all while balancing life's other stressors.Key Takeaways:Adaptability in Training: Hormonal changes during perimenopause and menopause affect performance, requiring athletes to modify their approach to training.Prioritizing Health: Long-term health and well-being should be the foundation of any endurance training, especially in mid-life.Mindset Matters: Athletes should cultivate a growth mindset to navigate the unpredictability of hormonal shifts and physical performance.Nutritional Adjustments: Increasing protein intake and maintaining a balanced, colorful diet is crucial for women in this stage of life.Listen to Your Body: Being attuned to daily changes and knowing when to push or rest is key to successful training in perimenopause.The Importance of Strength Training: Incorporating strength and conditioning helps combat muscle loss and keeps athletes feeling strong.Hormones, Health and Human Potential: A Guide to Understanding Your Hormones to Optimise Your Health and Performance Dr Nicky KeayPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, Paul Warloski speaks with Dr. Mikki Williden, a nutrition expert and endurance athlete, about the unique nutritional and training challenges facing women over 40, particularly as they navigate perimenopause and menopause. They discuss how hormonal shifts can lead to insulin resistance, increased inflammation, and disrupted sleep, all of which affect endurance performance and recovery. Dr. Williden offers practical advice on optimizing nutrition, including increasing protein intake, adjusting carbohydrate timing, and adopting supplements like creatine. They also explore how training approaches may need to shift to accommodate the body's changing needs without sacrificing athletic goals.Key Takeaways:Hormonal Shifts: Women in perimenopause experience hormonal fluctuations that impact insulin sensitivity, recovery, and fat storage.Protein Intake: Increasing protein to 2-3 grams per kg of body weight can help with muscle recovery, especially when combined with strength training.Carbohydrate Management: Adjusting carbohydrate intake, particularly post-training, helps manage insulin resistance and supports recovery.Sleep and Recovery: Prioritizing sleep is essential, and habits like reducing alcohol and using blue light-blocking glasses can help improve sleep quality.Supplements: Creatine is highly recommended, though some women may experience bloating; ashwagandha and magnesium are helpful for sleep and stress reduction.Training Adaptations: Endurance athletes should focus on auto-regulation, listening to their bodies, and adjusting training to meet recovery needs.Diet Quality: High-quality nutrition with an emphasis on fiber, phytochemicals, and healthy fats supports overall health and performance.Mikkipedia | Dr. Mikki Williden's podcast, covering topics such as nutrition, fitness, and longevity.Jose Antonio, High protein consumption in trained women: bad to the bone?

In this episode of the Athletes Compass podcast, co-host Marjaana Rakai shares her exhilarating experience racing in the Ironman World Championships in Nice, France. She recounts the physical and mental challenges she faced, from pre-race preparations and jet lag to tackling the grueling 2400m bike climb and battling through the marathon. Marjaana emphasizes the importance of mental resilience, her mantra of embracing pain, and the critical role of pacing. Alongside hosts Paul Warloski and Dr. Paul Laursen, she delves into strategies for balancing intense Ironman training with the demands of family and work life, offering valuable insights for endurance athletes.Key Episode Takeaways:Mental Resilience: Marjaana highlights the importance of mentally embracing pain and using it as fuel during endurance events.Pacing Strategy: Holding back early to conserve energy for the final push is essential in endurance racing.Nutrition Adjustments: Switching from solid food to liquid calories mid-race was a game-changer for Marjaana.Support Network: A strong support system is vital for balancing intense training with family responsibilities.Adaptability: Marjaana deviated from her pre-race plan but maintained mental strength to perform.Work-Life Balance: Ironman training requires sacrifices, and Marjaana speaks candidly about the challenges and guilt of balancing family life.Visualization and Mantras: Positive self-talk and visualization helped Marjaana push through tough moments in the race.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Summary:In this episode of Athlete's Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai discuss how to maintain mental focus during long endurance rides, strategies to manage fatigue, and the balance between training and recovery. Marjaana shares her approach to mentally preparing for 4-6 hour rides and the importance of progression and nutrition. The episode also dives into how fitness metrics like heart rate and power can guide training, but health should always come first. Finally, they address managing illness close to a big race, using Marjaana's experience as she prepares for the Ironman World Championships after recovering from a head cold.Key Takeaways:Mental Focus on Long Rides: Use a variety of strategies such as music, audiobooks, or focusing on data like heart rate or power. Some athletes prefer to start rides without distractions and add them later as motivation wanes.Progression is Key: Gradually build up ride durations over time to avoid burnout and injury.Nutrition: Proper fueling is essential to maintain mental sharpness on long rides.Heart Rate vs. Power: Heart rate can be a better indicator of effort than power output during long endurance rides.Managing Sickness: When sick, prioritize rest over training. Your body's recovery should take precedence, and signs like fatigue and lack of motivation are cues to back off.Fitness Metrics: While tracking fitness numbers like Training Stress Score (TSS) and chronic training load (CTL) is useful, the most important factor is overall health and consistent training.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about optimizing VO2 max, understanding the differences between training protocols like 30-30s and 4x4s, and adapting nutrition strategies for altitude. They discuss the benefits of fat adaptation, the importance of training consistency, and the use of ketone supplements for recovery. With insights on how to enhance running economy and manage energy more efficiently, this episode is packed with expert advice for endurance athletes looking to improve their performance.Key Episode TakeawaysUnderstanding VO2 Max: It's crucial to distinguish between VO2 max as a measure of cardiorespiratory fitness and the power output or pace at VO2 max.Training for VO2 Max: Incorporating both high-intensity interval training (like 30-30s or 4x4s) and low-intensity zone 2 training can lead to greater improvements in VO2 max.Altitude and Nutrition: Nutrition strategies at sea level may not work at altitude due to differences in energy demands and oxygen availability.Ketone Supplements: These are best used for recovery rather than during high-intensity activities.Fat Adaptation: Becoming fat-adapted can improve performance in endurance sports, especially in stressful or extreme conditions.Improving Running Economy: Incorporating plyometrics, hill reps, and strength training can enhance running efficiency and performance.Rethinking the role of fat oxidation: substrate utilisation during high-intensity interval training in well-trained and recreationally trained runners - PubMedUnderstanding Ketone Science & Supplementation | Dr. Chiel PofféOutlive: The Science & Art of Longevity - New Book by Peter AttiaPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen are joined by endurance sports expert and author Matt Fitzgerald. They explore the intricacies of pacing in distance running, discussing why it's the defining characteristic of the sport. Fitzgerald shares insights from his book, How to Run the Perfect Race, emphasizing the importance of pacing as a tool for optimizing performance and avoiding common mistakes. The conversation also delves into the role of technology in training, the psychological aspects of endurance, and the ways everyday athletes can achieve pacing mastery.Key Episode Takeaways:Pacing is Crucial: Pacing is the defining characteristic of distance running and is essential for optimizing race performance.Technology as a Tool: While technology can aid in pacing, it should be used as a tool rather than a crutch to avoid dependency.Psychological Elements: The mental aspect of pacing, including self-regulation and emotional control, is as important as physical training.Pacing Mastery: With practice, any athlete can improve their pacing skills and better realize their full potential.Gender Differences: Studies suggest that women are generally better at pacing due to a more cautious and calculated approach.Do we really need a central governor to explain brain regulation of exercise performance? - PubMedHow to Run the Perfect Race | Book by Matt Fitzgerald | Official Publisher Page | Simon & SchusterPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass Podcast, hosts Paul Warloski and Marjaana Rakai discuss the critical relationship between arousal levels and athletic performance. They explore the Inverted U Hypothesis, which suggests there's an optimal level of arousal for peak performance, and share personal stories and expert insights on managing anxiety and excitement in both endurance and team sports. The conversation covers practical strategies such as mental rehearsal, breathing techniques, and maintaining routines to help athletes stay calm and focused. Listeners are encouraged to embrace stress as a source of energy and to cultivate mindfulness for better race-day execution.Key Episode Takeaways:The Inverted U Hypothesis explains that moderate arousal leads to optimal performance, while too much or too little can hinder it.Personal anecdotes highlight the importance of managing anxiety and excitement in sports.Practical strategies to manage arousal include mental rehearsal, breathing techniques, and maintaining consistent routines.Embrace stress and nervousness as they can provide extra energy and focus.Use mindfulness and visualization to prepare mentally for race day challenges.Environmental factors, like crowd noise and race conditions, can impact arousal levels and should be managed thoughtfully.Gratitude and a positive mindset contribute to a successful performance.Kelly McGonigal, Joy of MovementPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the critical role of mindful breathing in athletic performance. They discuss how breathing affects the body systemically, its mindful aspects, and the importance of recovery in training. The conversation highlights techniques like box breathing and the benefits of nose breathing, while emphasizing the connection between the mind and body. Listeners gain insights into how focused breathing can improve stress management, reduce anxiety, and enhance overall fitness and performance.Key Episode TakeawaysBreathing Basics: Breathing is essential for oxygen intake and carbon dioxide removal, both crucial for metabolism and bodily functions.Mindful Breathing: Helps keep athletes present and enhances performance by linking mind and body.Recovery Importance: Adequate rest and mindfulness practices are vital for proper adaptation and avoiding stress accumulation.Breathing Techniques: Box breathing and nose breathing are effective methods to improve calmness and respiratory efficiency.VO2 Max and Longevity: Maintaining high cardiorespiratory fitness is critical for long-term health, particularly during high-stress periods in life.Mind-Body Connection: Physical activities like swimming and walking can be meditative, aiding in stress reduction and focus improvement.Myokines Are The Magic Molecules You Need Right Now! - With Dr Johannes Burtscher & Prof. Laursen - HiitSciencePhysical Activity in Aging | The Journals of Gerontology: Series A | Oxford AcademicOutlive: The Science & Art of Longevity - New Book by Peter AttiaBreath: The New Science of a Lost Art by James NestorPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Summary:In this episode of the Athletes Compass podcast, listeners' questions about altitude training, cross-training, and strength training are answered by hosts Paul Laursen, Marjaana Rakai and Paul Warloski. They discuss utilizing heat training and respiratory muscle training to simulate altitude, emphasizing the importance of not neglecting basic training principles. The benefits of cross-training for marathoners are highlighted, emphasizing metabolic conditioning and enjoyment. Additionally, the significance of strength training for women over 60 is stressed, particularly for maintaining bone and muscle mass. The importance of protein and creatine intake for muscle growth and overall health is discussed, with recommendations for optimal intake. Finally, a glimpse into Athletica's future development of AI-powered strength training is provided.Key Episode Takeaways:Heat training can be used to simulate altitude training by causing plasma volume expansion and triggering EPO release.Respiratory muscle training with tools like the Breathe Way Better Bag can strengthen respiratory muscles and improve performance.Simulated altitude training using devices like the Go-To Altitude mask can help prepare for races at high altitudes.Cross-training, such as swimming or cycling, can be beneficial for marathoners by enhancing metabolic conditioning and reducing muscle soreness.Strength training is essential for women over 60 to maintain bone and muscle mass, prevent falls and fractures, and improve overall health and well-being.Adequate protein and creatine intake are crucial for muscle growth, bone health, and overall well-being, especially for women.Athletica is working on developing AI-powered strength training programs to further enhance their training platform.Elevation Training Mask | Do High Altitude Training Masks Work?Isocapnic Respiratory Training System - Isocapnic Breathe Way BetterOutlive: The Science & Art of Longevity - New Book by Peter AttiaPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

SummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Paul Laursen welcome Erik Olsson, also known as the Primal Swede. Erik shares his unique journey from a sedentary lifestyle to becoming an ultra-endurance athlete. He discusses his passion for discovering personal limits, the mental challenges associated with endurance sports, and his holistic approach to coaching, which emphasizes mindset, nutrition, and primal practices like cold exposure. The conversation explores the balance between training, personal life, and maintaining a high level of fitness.Key TakeawaysJourney to Endurance: Erik's transition from a non-athletic background to an ultra-endurance athlete, highlighting key experiences like the Camino de Santiago and various marathons.Mindset Matters: The importance of mindset in overcoming physical and mental barriers in endurance sports.Primal Practices: Incorporating primal elements such as cold exposure, breathing techniques, and a paleo-inspired diet into training.Balance and Lifestyle: Finding balance between training, personal commitments, and maintaining a high fitness level.Coaching Philosophy: Erik's approach to coaching focuses on mindset and personal growth rather than just physical training.

SummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen interview Cindy Maloney, a dedicated endurance athlete who has mastered the art of balancing rigorous training with everyday life. Cindy shares her journey from discovering running in her 20s to competing in marathons, triathlons, and ultimately the Ironman World Championships in Kona. She reveals her training strategies, the importance of consistency, and how she manages to stay fit and motivated. Cindy's insights into heat acclimation, pacing, and maintaining a healthy lifestyle are invaluable for any aspiring athlete.Key TakeawaysCindy started endurance sports in her 20s, moving from running to mountain biking and eventually triathlons.She took a break from intense training to focus on her family, returning stronger and more determined.Cindy emphasizes the importance of a consistent schedule, meal prepping, and fitting workouts into daily routines.Her success in the Kona Ironman was due to meticulous heat acclimation, nutrition, and training.Balancing training with family life involves organization and prioritizing time efficiently.Cindy's marathon training included frequent, shorter runs to build volume without overtraining.She adjusted her diet to include more protein, supporting her intense training regimen.Strength training is a key component of her routine, helping maintain overall fitness and prevent injuries.On Pace: Discover How to Run Every Race at Your Real Limit by Matt FitzgeraldPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

SummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai get into the crucial topic of tapering for endurance events. They explore the science behind tapering, discussing its impact on performance and the physiological changes it induces. The hosts emphasize the importance of individualizing tapering strategies to suit each athlete's unique needs and training history. They also touch on the role of nutrition, hydration, and mental preparation during the tapering phase, providing practical tips to help athletes optimize their race day readiness.Key Episode TakeawaysTapering reduces training volume to lower physiological and psychological stress before an event.The ideal tapering period ranges from 14 to 21 days, with adjustments based on individual needs.Maintaining training frequency and intensity while reducing volume is crucial for effective tapering.Tapering helps enhance muscle glycogen levels, reduce heart rate, and improve efficiency.Individual preferences and training history play significant roles in determining the best tapering strategy.Nutrition and hydration should be adjusted to match reduced training volumes during the taper period.Mindfulness practices like meditation and walking can help manage anxiety and improve focus during tapering.Waking Up - A New Operating System for Your MindThe Unexpected Strength Training Your Endurance Athletes Need - With Erin Carson & Paul Laursen - HiitScienceScientific Bases for Precompetition Tapering Strategies, INIGO MUJIKA and SABINO PADILLAPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

SummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen address a listener question about the benefits of heat and altitude training for race preparation. They discuss how heat acclimation can improve cardiovascular function and lower heart rate during exercise, similar to altitude training. The hosts explore whether heat training can substitute for altitude training and offer practical advice on how to incorporate heat acclimation and respiratory muscle training into a routine. Nutritional strategies, including the potential benefits of ketone supplements, are also covered to help athletes prepare for high-altitude races.Key Episode TakeawaysHeat Acclimation Benefits: Increases plasma volume, lowers core temperature, and reduces heart rate for given exercise intensity.Crossover Benefits: Heat training can offer some of the same adaptations as altitude training, such as increased blood volume.Practical Heat Training Tips: Use saunas, hot tubs, or exercise in hot environments to induce sweat and physiological changes.Nutritional Strategies: Ketone supplementation and keto diets may enhance performance at altitude by improving energy efficiency.Respiratory Muscle Training: Using devices like the Breathe Way Better bag can strengthen respiratory muscles and improve performance at altitude.Individual Responses: Both heat and altitude adaptations vary greatly between individuals; personal experimentation is essential.Training Advice: Athletes should try to get some high-altitude exposure before a race if possible, but heat training can be an effective alternative if not.Exercise & Sports: The Breath Factor | Steve NealPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

SummaryIn this episode of the Athletes Compass podcast, Paul Warloski interviews Bartolomew Buczek, an Ironman athlete from Poland who has overcome tremendous odds. Despite having no athletic background and facing a serious health scare with a pituitary tumor, Bart transformed his life through dedication and training. He recently completed the challenging Lanzarote Ironman in just over 10 hours, finishing seventh in his age group. Bart shares his journey from an unhealthy lifestyle to becoming a top Ironman athlete, emphasizing the importance of consistency, smart training, and perseverance.Key TakeawaysBart Buczek had no athletic background and was overweight before discovering endurance sports.A pituitary tumor diagnosis motivated Bart to change his lifestyle and take up triathlon.Bart's first Ironman experience was in Barcelona, finishing in an impressive 9 hours and 7 minutes.He emphasizes the importance of consistency and smart training over high volume.Bart's notable achievements include breaking the 9-hour mark and competing in the tough Lanzarote Ironman.He advises against common beginner mistakes such as treating every training session as a competition.Bart finds balance by integrating his training with his professional and personal life.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai dive into the contentious issue of muscle cramps with sports science expert Dr. Paul Laursen. They explore two prevailing hypotheses: the common belief that cramps are due to electrolyte imbalances and dehydration, and the neuromuscular hypothesis which posits that cramps stem from unfamiliar tasks and neuromuscular fatigue. Through detailed explanations and personal anecdotes, the discussion reveals compelling evidence supporting the neuromuscular perspective, emphasizing the importance of context-specific training and preparation. Listeners are encouraged to rethink conventional wisdom and adopt more tailored training strategies to mitigate cramping.Key Episode TakeawaysMuscle cramps are more likely caused by neuromuscular issues than electrolyte imbalances.Lack of task familiarity and neuromuscular fatigue are primary contributors to cramps.Proper preparation and context-specific training are crucial in preventing cramps.Industry promotions of electrolyte solutions lack robust scientific support.Acute cramp relief can be achieved through stretching to reset neuromuscular communication.Post-exercise nutrition should include a balance of proteins and electrolytes.Timothy Noakes - Waterlogged: The Serious Problem of Overhydration in Endurance SportsEffect of Personalized Sodium Replacement on Fluid and Sodium Balance and Thermophysiological Strain During and After Ultraendurance Running in the Heat in: International Journal of Sports Physiology and Performance Volume 19 Issue 2 (2023)Aetiology of skeletal muscle 'cramps' during exercise: a novel hypothesis - PubMed

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, along with Marjaana Rakai, delve into the topic of atrial fibrillation (AFib) and its impact on endurance athletes. They discuss the symptoms, causes, and risks associated with AFib and other heart issues like ventricular tachycardia, drawing from personal experiences and expert insights. Emphasizing the importance of a balanced training approach, the hosts explore the relationship between mid-zone training and heart health, and offer practical advice on how athletes can monitor their heart condition and seek appropriate medical care.Key TakeawaysSymptoms of AFib: Fluttering in the chest, fatigue, palpitations, and dizziness.Causes and Risks: Large return of blood to the heart, electrical events in the atria, and high levels of mid-zone training.Prevalence in Athletes: AFib and related heart issues are more reported in older male athletes but can affect anyone.Importance of Medical Attention: Early detection and medical intervention are crucial for managing AFib.Training Recommendations: Adopting a polarized training approach with balanced low and high-intensity sessions to reduce heart stress.Personal Experiences: Hosts share their encounters with heart issues and the importance of listening to one's body.